Smoothies and Juices

Mineral Juice

Beets from the family Amaranthaceae-Chenopodiaceae and carrots and parsley are a wonderful source of vitamins and minerals. Beets contain iron and high amounts of manganese, both minerals that are not commonly found in most fruits/vegetables. Carrots from the family Umbelliferae contain the minerals molybdenum, manganese, copper, potassium and phosphorus. Parsley is also a good vegan source of iron, which is important for red blood cell formation and energy levels. The parsley in this recipe contains about 200% of your DRI for vitamin K, a vitamin that is not commonly found, and is very important for blood clotting. Interestingly, beets are an excellent addition to a clean or cleansing diet. They contain betalins, which cause their dark pigments. These betalins have been shown to activate GST (glutathione-S-transferase) which is the enzyme for activation of glutathione, the most important enzyme for detoxification in the liver.

This sweet and potently nourishing juice provides such a wide array of vitamins and minerals there are too many to list here. Add this juice to your diet three times a week for two months and write me with your results. Put all ingredients in your juicer, or make a smoothie minus the carrots, which you can eat raw or in a slaw.

1 beet

7 carrots

3 oranges

8 stems parsley

Banana Shake Light

Keep in your cabinet a quart jar of seeds and nuts, particularly sunflower, sesame, pumpkin, walnut, and flax. Eat at least one of these a day for optimal health. Seeds contain polyunsaturated fats which are vital for your health. Sunflower, pumpkin and sesame seeds have a more diverse and concentrated wealth of nutrients, such as vitamin E, compared to other nuts. Walnuts and flax contain essential fats that other nuts do not have, namely omega-3 fatty acids. The type of omega-3 they contain are alpha linolenic acid, the other types of omega three fatty acids (DHA and EPA) must be obtained from sea animals or plants.

light and frothy

light and frothy

1 banana

2 c soymilk (Westsoy, organic, unsweetened)

¼ t cinnamon

dash vanilla

1 T sesame seeds

Option:

Instead of sesame seeds, for a more substantial smoothie, or to simply obtain different fats, add:

2 T walnuts (small handful)

1 T sunflower seeds (raw)

1 t flax seed oil

Dandelion Lemonade

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Dandelion is very bitter so added to lemonade makes it a refreshing drink with a bitterness that is more hops like than unpleasant. The lemonade makes for a further detoxifying drink! Dandelion is an excellent cleanser and detox for the liver. It is recommended for people with liver or kidney problems or those with food/environmental allergies and urinary tract issues. Dandelion contains vitamins A, B, C, and D, along with potassium, magnesium, iron and zinc. Be careful not to have more than two servings of dandelion in a day as it is a diuretic. Chinese medicine also uses dandelion to treat inflammation, which can be related to allergies.

Find dandelion greens in your yard, the park, or the local farmers market.

Ingredients:

Fresh Dandelion Greens

Lemon juice

Maple syrup

cayenne

Make 1 quart of lemonade by mixing ¼ c lemon juice with 2 T maple syrup and a dash of cayenne. Add more maple syrup if you like it sweeter.

Add 3 T fresh pressed dandelion greens per a glass of lemonade.

Cucumber Avocado Smoothie

Cucumber and Avocado is a rich cooling combination; an excellent choice to cure a hangover or an easy meal/breakfast any day. Avocados are high in vitamin E, which is great for skin, brain and nervous system health as well as for your antioxidant status.

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2 small avocados

1/2 cucumber

1 c almond milk

1 date

1/2 c water

Pineapple Kale Juice

Pineapples do not have to be organic. Their skin is so thick that pests cannot actively reach the fruit. Pineapple is a great anti-inflammatory food and improves digestion because it is high in the enzyme bromelain. Be sure to wait till the pineapple is completely yellow or even brown before using. Cut off the skin and cut the meat off the inedible core, the stiff round part in the center. Use only the soft fruit or your mouth will burn from eating the core.

1/2 fresh ripe pineapple

1 large bunch kale

1/2 bunch – 1 bunch spinach

Put all through the Juicer, it should make about 24 ounces, enough for two glasses.

sweet and smooth

sweet and smooth

Carrot Sunshine Juice

Be sure and use only organic ingredients for juicing. If this is not done, the small amount of chemicals on foods becomes concentrated and can negate the health effects gained by juicing.  Additionally organic foods are higher in protective phytochemicals and antioxidants.

Candy cane beets are more mild in flavor than regular, but you could try to substitute any beet or root vegetable.

Ingredients:

8 carrots

1 grapefruit

1/2 in piece of ginger

1 candy cane beet (or three small ones)

Makes 12 – 14 oz.

Cherry Spinach Smoothie

These proportions will make enough for 4 pints of smoothie. I suggest making this and putting in glass ball jars so your smoothie is ready to go on the run for the next three days. The flax seed contributes an important source of Omega-3 Fa’s and fiber and will help keep you feeling full. The flax seed does absorb water over time so if your smoothie thickens up in the fridge just add a little water or juice, shake and voila!

12 oz spinach

2-3 cups frozen cherries

2 t bee pollen

1-2 T maple syrup or agave (optional)

1 cup sprouted almonds

1/4 c ground flax seed

1 t maca powder (opt)

3 T carob or cacoa powder

1 quart water or juice

This smoothie provides a great source of proteins and healthy fats, which most smoothies are lacking, even those with whey/protein powder. The spinach provides folate, and other ingredients add some superpowers: hormone regulation for the maca powder, energy,  vitamins and anti-allergenic properties for the bee pollen and antioxidants from the cacoa and cherries.

Sprouting your nuts increases the protein content and makes them more digestible. Soak overnight in filtered water and then keep up to a week in fridge after draining water. Flax seed’s fats will oxidize if they are not freshly ground. I suggest finding a small $10 coffee grinder and grinding a little bag up once a week which you then keep in the fridge or freezer. If you purchase the seeds in whole form they will last indefinitely. Only grind what you need!

Green Juice Light

1 yellow squash

1 in diameter circle of dandelion greens

2 T lime juice

4 celery stalks

Put all in a centrifugal juicer.

light and bright acidic flavor

light and bright acidic flavor

Beet Watermelon Squash Juice

Juice squash? Of course, and you cannot taste it at all!

Beets are high in minerals as well as sugar, so just use a small amount unless it is pre or post workout. This is a perfect way to get your blood sugar back up and replenish your glycogen stores after a long run. Try to consume within 20 min post workout.

1/2 beet

1-2  c watermelon (or a big slice)

6 carrots

1 yellow squash

beet and squash! sweet delight!

beet and squash! sweet delight!

Juice in your juicer, if you have a centrifugal juicer it should make 2-4 servings (24 ounces).

Using more watermelon will make the juicer go further and is good if you are not used to strong juices and/or are dehydrated. When I purchase a watermelon I spend 10 min cutting it all up and putting in a large tupperware so I can use it easily all week. This way you can take a few kale/green leaves and throw in with the precut watermelon for a juice in 3 min with no mess, knives or cutting boards.

Watermelon is also more economical than oranges or apples as the sweetener in your green juices and because of the thick skin there is no need to purchase organic.

Watermelon is a great way to help with hydration as well and is superior to water in this respect.

Cream of Almond Smoothie

 This tastes like a icecream shake but provides the perfect fuel for studying.

The protein and fats provided by the almonds and stabilize the blood sugar providing a steady source of energy after the carbs from the coconut have been burned off. The coconut also is a good source of lauric acid which is purported to inhibit viral replication.

Just Almond Butter and Coconut

Just Almond Butter and Coconut

1 heaping T almond butter

1/4 c coconut flakes (unsweetened)

1/2 c water

1/2 c coconut water (optional or 1 t of coconut oil)

1 T coconut sugar (optional)

Blend…

You will need a vitamin or powerful blender for this one. Or if your still a starving college student soak your coconut overnight in water and use any blender. You may quadruple your recipe and store in a pitcher/saved jars to take as a late night snack or breakfast.

Hornung B, Amtmann E, Sauer G. Lauric acid inhibits the maturation of vesicular stomatitis virus. J Gen Virol. 1994 Feb;75 ( Pt 2):353-61

Bartolotta S, García CC, Candurra NA, Damonte EB. Effect of fatty acids on arenavirus replication: inhibition of virus production by lauric acid. Arch Virol. 2001;146(4):777-90

Also check out WebMd for information on Lauric Acid

Carrot Ginger Juice

Front Porch Carrot Juice

Carrots are the perfect source of beta-carotene. This is a important as it is converted to  vitamin A for your skin and eye and immune health. If you have poor eyesight or macular degeneration runs in your family adding more carrots to your diet can improve functioning by providing lutein. This is a compound in the macula that filters blue light and protects the retina. 

There is an argument, (based on old research), that beta-carotene supplementation does not improve, rather increases, risk of cancer. But be aware that these studies are done with supplements, not whole foods which provide many cofactors and vitamins/antioxidants besides or in addition to beta-carotene. I suggest reading the Physicians Health Study if you want to read more or this is a great website with links to good research:

http://lpi.oregonstate.edu/infocenter/phytochemicals/carotenoids/#biological_activity

Try having this juice with a meal that contains fat or a fatty snack. The vitamins are fat soluble so this will increase their absorption.

Carrots Ginger, Yellow Beet

6 organic carrots

1 in section organic ginger

1 organic beet 

Makes 12 ounces

I used a yellow stripped beet here but you may use any type. Beets are a great source of minerals. Ginger is anti-inflammatory.

This is also a great juice for beginners or to serve at a party in small pretty glassware. Just double or triple the recipe to have enough for 6 servings.  This juice also saves well unlike most green juices.  For past 24 hours add some lemon juice to keep it fresh.

Party Carrots

Liver Detox Juice

Dandelion has been shown to have anti-inflammatory activity and antioxidant activity in animal studies (1-3) and has been used for centuries on humans by herbalists for this purpose.  Dandelion is also rich in Vitamin A and C and used as a diuretic. So if you are feeling bloated or just lethargic try some to perk up.

Dandelion Juice

Dandelion Juice

1 handful dandelion stems/leaves (about 12)

1 c cauliflower or green stem of one cauliflower (opt)

1/4 c apple juice

4 stalks (organic) celery

1 lemon

makes about 14 oz

Optimally you would juice a whole apple in this recipe, but as a daily juicer, to save time and money I keep, on hand, a gallon of (organic) apple juice. I use it to sweeten up my greens or dilute other strong veggies, such as beet.

You can find it for about $8 at your natural food store, and compared to the $30 or more you would spend on all these apples you just can’t beat it. Also you can spend three minutes popping a few greens in the juicer, top it off with a pour of apple and go!

 I use the omega-3 centrifugal juicer and love it; because it does not heat the juice, it is easy to clean, and best of all you get more ounces of juice  per a pound from your vegetables. 

1. Jeon HJ, Kang HJ, Jung HJ, Kang YS, Lim CJ, Kim YM, Park EH. Anti-inflammatory activity of Taraxacum officinale. J Ethnopharmacol. 2008 Jan 4;115(1):82-8.

2. Cho SY,Park JY, Park EM, et al. Alternation of hepatic antioxidant enzyme activities and lipid profile in streptozotocin-induced diabetic rats by supplementation of dandelion water extract. Clin Chim Acta. 2002;317(1-2):109-117.

3Kim HMShin HYLim KH, et al.  Taraxacum officinale inhibits tumor necrosis factor-alpha production from rat astrocytes. Immunopharmacol Immunotoxicol. 2000 Aug;22(3):519-30.

Blueberry Mango Smoothie

For optimal health try to consume 2T of flax seed a day for optimal brain functioning and to decrease inflamation. Flax seed contains linolenic fatty acid which are an omega-3 fatty acids and can help with brain functioning. They are also high fiber which lowers the glycemic index of this smoothie making it more appropriate for a diabetic than a smoothie with just fruit. This smoothie is also high in polyphenols from both the blueberries and the flax seed. Polyphenols are a great antioxidants and also have anti-inflammatory activity.

Blueberry Mango Smoothie

1 large mango

1/2 c frozen blueberries

1/2 c apple juice/water

1/4 t maca powder (opt)

2 T ground flax seed

2 T organic brown rice protein powder

Blend with a bit of ice and water to desired consistancy

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I get my organic brown rice powder from People Pharmacy. I think it is the healthiest protein powder on the market and a pound only costs $20. It is made from organic sprouted brown rice in a completely chemical free manner. It is perfect for people with many allergies or from those recovering from an illness. My doctor prescribed it years ago after I was in the hospital and could not eat anything! I have been addicted every since.

Maca Smoothie

Maca is a beneficial powder from the andes and serves to increase virility, stamina, and regulate the endocrine system. If you have low thyroid try 1/4 t of maca a day to improve thyroid functioning.

2 large servings

1-2 T maca powder

1 handful kale

3 cups rice milk

3 slices cantelope (about half cantelope)

4 chunks pinapple

handful brazil nuts

Ice

Blend about five min until kale is completely emulsified.

Chocolate Avocado Smoothie

Craving chocolate ice cream or a chocolate shake. Try this instead. It tastes the same and will make you feel great! This is an especially satisfying smoothie for women.

Avocado have monounsaturated fats called oleic acids. These are the same fats found in olives and are good for your heart and digestive system. Although this dish is high in fat remember that it is sugar and carbs that will make you fat, not healthy fats.

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Ingredients:

1 avocado

1 T cocoa or carob powder

2 T honey (opt)

1/2 c soy milk or rice milk

1 c crushed ice

1/4 t maca powder (opt)

Blend in blender.

I like to only use WestSoy unsweetened soymilk because it is the only brand without “Natural Flavor”. What is that anyway?

Milk-Free Milky Shake

This amazing shake is better than ice cream and is so healthy you could eat it for breakfast instead of desert.

Be sure to use a variety of coconut that is unsweetened and does not contain the preservative, sulfate. Sulfites/sulfate is used on many dry fruits to retain color, but is unnecessary for flavor and is unhealthy.

½ c coconut

¼ c raw pumkin seeds

1 piece crystalized ginger

1 c canned peaches

3 T raw honey

Blend 5-10 min till smooth, if you soak the coconut and nuts  in water blending time will be significantly less. I like to keep a cup of nuts soaking in water (or soaked overnight and drained) in the fridge to use for smooth blends all week!

Add ice, blend 30 sec